Workout of the Day

WOD: Workout of the Day March 14, 2019

WOD Warm Up 2 – 3 rounds 5 single leg KB deadlift/side 5 single arm swing/side 5 single arm press/side 30 singles 50 ft high knees 50 ft butt kickers Conditioning ALT EMOM 20 12 Dumbbell Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 50/35 Run 200m

WOD: Workout of the Day March 13, 2019

WOD Warm Up AMRAP 6 3 kip swing + 1 chest to bar + 3 kip swing 5 roll over v sit 10 lateral lunge/w weight 10 cal bike/row Conditioning For Time: 2 Bar Muscle Ups 1 Thruster 185/135 4 Bar Muscle Ups 2 Thruster 185/135 6 Bar Muscle Ups 3 Thrusters 185/135 8 Bar… Read more »

WOD: Workout of the Day March 12, 2019

WOD Warm Up EMOM 9 Min 1: 10 Laying Hammie/side Min 2: 10 banded good morning + 10 hollow rock Min 3: 10 cal bike / row Lifting Deadlift 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 *Heaviest weight per set* Alternating DB Bicep Curl 4 x 8… Read more »

WOD: Workout of the Day March 11, 2019

WOD Warm Up 3 Rounds 5 Bootstrapper 10 Lunge with twist 5 Single arm Kettlebell or Dumbbell Push press/side 40 Plyo Skiers Lifting 1RM Clean and Jerk Conditioning AMRAP 15 5 DB Man Makers 50/35 10 Burpees over dumbbell 30 Double Unders GOAL: 6 + rounds

WOD: Workout of the Day March 7, 2019

WOD Warm Up 2 – 3 rounds 10 spiderman 10 kneeling shoulder tap 10 reverse lunge with twist 10 dumbbell floor press (light) Lifting Front Squat 5 – 4 – 3 – 2 – 1 Bench Press 5 – 4 – 3 – 2 – 1 Goal: Heaviest weights per set

WOD: Workout of the Day March 6, 2019

WOD Warm Up 3 Rounds 15 sec handstand hold 10 pvc pass through 3 position snatch x 1 10 cal row Skill Squat Snatch 4 x 1 Conditioning 5 Rounds 3 Squat Snatch 155/105 9 Strict HSPU 21 Calorie Row Goal: Sub 14 min Time Cap: 17 min

WOD: Workout of the Day March 5, 2019

WOD Warm Up 3-5 min bike or row 3 Rounds 5 kong squat 10 reverse grip press 5 roll over v sit 10 single leg DB deadlift Conditioning EMOM 7 5 Burpee Max rep DB Snatch 70/50 Goal: 70+ reps Accessory # 1 Strict Toes to Bar 3 x 12 Accessory # 2 Bike 100… Read more »

WOD: Workout of the Day March 4, 2019

WOD Warm Up 3 Rounds 40 Plyo Skier 7 OHS PVC pipe 7 Sotts press 3 Kip swing + 1 pull up + 3 kip swing Lifting Overhead Squat 1 x 3 15-20 minutes to build to a heavy set of 3 Conditioning For Time 100 Double Unders 50 Pull Ups 30 Overhead Squats 135/95… Read more »